Welcome to your premium membership

Hello, and welcome to your SpinStream Premium Membership!

We are delighted that you have decided to come on board with us and hope you reap the benefits of our additional services on your journey with us.  Whether you are new to spinning or exercise, returning after some time out, or a regular cycling enthusiast we have something for everyone at SpinStream Premium.

We not only showcase great cycling classes, giving you the motivation and inspiration to exercise on a weekly basis, but have a real vested interest in each and everyone of our members health and wellness which goes beyond just exercise.

 

Our Nutrition Plus area gives you some great background information on nutrition basics and scientific, simple, easy to follow guidance in helping you develop the correct habits and behaviours in small manageable steps to successfully transform your body and make some potentially big changes to your health and fitness.

Now is always a great time to start to make changes. Change happens in an instant, you just need a bit of leverage, social support and accountability to get the ball rolling. You also have to want to change, pretty bad. It’s simple….people change through the pleasure to want, or the pain to avoid. What is it in your life that you want so bad because of the desire to look like or feel like or to not be the person you are right now? Those could do’s and should do’s need to become must do’s, you need your close circle of family and friends to be truly supportive of the changes you are going to embark on and you also need that little voice on your shoulder that is helping to keep you in check…that’s where we come in.

Nutrition Plus gives you access to amazing tips, tricks, bio hacks, articles, blogs and much more to give you up to date information and advice to help you create optimal nutrition for your given lifestyle, and whilst getting your nutrition on point, as they say, is important, you must also ensure that you ha e the correct attitude and mindset that allows all the changes to fall into place. Whilst I’m not going to get into the nitty gritty of how mindset can affect, for one, fat loss, right now, being master of mind instead of mastered by mind is definitely important to recognise in your development with us at SpinStream Premium and we will be pushing some content your way in which to help you in such areas.

Nutrition and Mindset is a little like the chicken and the egg. Which comes first? Well both really but seeing as though I’m a bit of a nutrition nut, we will start here. Bare with me, I’ll try and go easy on the science bit, but I do want you to understand why. After all, knowledge is power!

Here goes… firstly I’m going to assume 99% of you want some form of body transformation, and that might mean, especially to the ladies, to tone up. We’re all familiar with that phrase so I’ll give you the science behind what you mean. Tone up simply means having less body fat. To be leaner and less wobbly. And we are pretty much all searching for this one thing. To look good in clothes, to look good naked, to have more self confidence, to feel sexy etc. Even men who are looking to put on some size still want to be lean at the same time so body fat is a common, shared, desired standpoint. And yes, should be the primary quantifiable measure when looking at progress, not the scales. Scales, both physiologically and psychologically fail to address the key make up of what’s going on inside someone’s body so leave them be wherever possible. Clothes, pictures, hip/waist measurements are much better to take markers from for progress.

So how do we go about getting less fat? We can and should attack from different areas. The first and most simple part of the process, which takes less overall physical effort but a little thought is to increase the amount of movement that occurs in your typical day to help increase metabolism. Movement can be as simple as taking stairs, walking a little further to the office, walking to work, walking the dog more, doing daily chores. Even standing to take a phone call at work or having a standing work desk will increase daily energy expenditure, which is one half of the in vs out balance. Additional movement during the day coupled with any form of exercise you do, is your physical activity level (PAL) whether that be a weight training workout, a Spin Stream session or a game of football are all placed in the calories burned fire along with what we call basal metabolic rate (BMR), the amount of energy you require to perform the most basic physiological processes like breathing. BMR + PAL = daily energy expenditure (DEE) . As I said initially getting more movement is a good place to start and can account for up to 75% of DEE so plan more movement into your day to begin with.

The main thing that I would like to get across when it comes to exercise, whether you take part competitively or for more social reasons is that you try and adhere to the principle of ‘progressive overload’. All this means is that we stress our bodies to the point now and again whereby we place a greater stress than our bodies can cope with. Our body recognises this added stress, regenerates and comes back next time more able to deal with the previous training load. Too many times people do the same things, at the same intensities, week in, week out and expect change. That my friends is insanity, and yes you will get even a reverse effect on your fitness levels. Moreover it’s just not that great for losing fat.

Now, if you’re a runner, you ought to be doing more running than anything else. If you’re a swimmer then you ought to be doing more swimming, and if you’re a bodybuilder then you ought to be lifting mostly weights, and so on. Being specific to the sport/physical activity you partake is most wise, although it’s not the only thing you should be doing. For those people who don’t train for a specific discipline then doing a good variety of fitness workouts will definitely benefit you as a well rounded athlete. Yes I said it, once you start training, you are, an athlete.

I’m going to categorise the different fitness aspects into 3 main sections, and you should be doing each of these in your training schedule. Depending on your focus, the percentage of time spent in each area will differ. Our 3 angles are

Cardiovascular Conditioning (SpinStream, Running, Swimming)
Strength and Conditioning (bodyweight training, weight lifting)
Rehab and Mobility Stratagies (yoga, foam rolling, self massage)

Especially in the first two disciplines you should aim to mix your workouts up in relation to intensity and duration. As a good rule of thumb, the more intense a workout, the shorter it would be, and vice versa, the lower the intensity, the longer the duration. A word on exercise intensity which we will cover in more depth during our blog posts: If a workout is truly intense, because of the sheer damage to the body, it takes longer to recover from. Hence we use up more fuel post exercise in which to recover to normal levels. In short we use up more calories after we finish the workout for a longer period of time. After all, calories in vs calories out will rule.

Final word on exercise in relation to fat loss; lifting moderate to heavy weights does wonders for maintaining muscle mass, keeping metabolism high and burning greater calories at rest. Lifting is for everyone!

Preparation and Nutrition

The Spinstream Nutrition Coach

Unlocking the nutrition conundrum is what everyone is after. It can be confusing and misleading but it doesn’t have to be. Find a way that works for you and trust in the process daily. Be patient. Do not expect everything to happen at once. Body transformation takes time. Be consistent, really consistent, even on weekends!

Whilst I can’t give everything here, nor would it be wise to do so, I’m going to share with you one of the most important parts of eating well. 
 

Preparation! 

Life gets in the way, a lot, and if you’re not prepared for outcomes, you’re not prepared what your eating at what times during your day, maybe even for the following day too, your setting yourself up for failure straight away!
 
So with preparation in mind here’s a little knowledge to get you started.


– plan your meals and snacks. Either the night before, the beginning of the day, or if your an absolute warrior, plan let’s say Sunday for the food you will eat Monday, Tuesday and Wednesday. This takes time to get good at and how to use food to stretch a little. It all needs writing down and sticking to.

R – rid your kitchen of crap. That’s right, if it’s in sight, it’s going to test your willpower too much and it will just get eaten. Fill your fridge, freezer, cupboards, pantry with healthier alternatives 

E – eat approx every 3 hours. Now I know the calories in versus calories out energy balance equation is going to have the final say regarding losing and gaining weight, but from personal coaching experience, clients can control what goes in their mouth better when fed more frequent and less of. Moreover, the body can’t cope with too many calories all at once so eating more at a serving if you’re not utilising some of the food for exercise energy, is more likely to be held on to and stored. The body likes the regularity of feeding, leaving it too long will also run the risk of a drop in blood sugar and the temptation to get this back up by something high in sugars. This still can be 3 main meals and two snacks, one mid morn, one mid afternoon, with a possibility of a bedtime snack making that 6 meals per day. Tinker this to suit your daily routine. 

P – protein intake between 0.5-1g per pound body weight. Find your weight in pounds, that’s your upper limit in grams. Then divide the figure by two and you have your lower limit to aim for. Don’t be scared off, this is maybe more than what you normally eat. For one, as soon as you start to exercise regularly, the need for protein increases, to reduce muscle degradation, enhance recovery and cell regeneration. Protein is also more satiating than carbohydrates and thus keeps you fuller for longer, reducing the chances of overeating. 

A – Accountability and Social Support. Now this is potentially the biggest reason behind success and failure when embarking on change. You must have someone to be accountable to, it’s as simple as that, whether that be yourself, a friend, a coach! It’s the person that makes you think twice about skipping workouts, having too many cheat meals, staying on track, being your motivation when you are going through the tough times. Your close circle need to be supportive of the changes you are going through. There will be people, some of whom you would class as close to you that might do things to jeopardise your progress. Keep alive to this, you need only positivity around you.

R – Rest and sleep. We neglect both as a society but are absolutely vital to growth both psychologically and physiologically. The bodies grows and regenerates when resting, not exercising. I know too many people that don’t like taking rest and then often run the risk of illness and injury. Schedule rest days in at least once a week. If it’s not complete rest then any light activities like walking can be a substitute. There’s whole books on sleep and it’s importance but the things I’ve learned is that good nutrition enhances sleep and a period of wind down an hour before bed, no artificial light, nothing too stimulating gets you ready for some shut eye.

A – analyse your process and progress. How do you know if what your doing is working? That’s right, you must measure, but not with the scales. There you go, I said it again. Take a picture from a few angles with the least amount of clothing on. Measure your waist (round the belly button), your hips (biggest part of your bottom), try on clothes, belts, anything to gauge your progress and every week, not every day. Others will see before you so don’t be surprised if a few compliments come your way before you even notice any changes. I mentioned above testing body fat. It’s the best way to see if your training and nutrition are marrying up to each other. I will provide some more blog content on this to assist your testing.

T – thirty minute window to eat after waking. Break the fast. Do it as soon as you can. A good first meal sets you up perfectly for the day and great for stabilising blood sugar after a nights fast. Fasting for longer in the morning can be useful though I would only start to fast for longer once on top of a consistent optimal nutrition plan. 

I – imagine yourself already successful. Play tricks on your mind by already believing that you have achieved what you set out. If you think something that often, whether real or imagined the brain cannot distinguish the difference. Plus it puts you in a great mindset, which we know can make or break success. 

O – one gallon of water per day. 4.5litres of water that is. Again some of you might think that’s a lot. Let me remind you. Your an athlete now, losing a lot of fluid as sweat, hence it needs replacing. Drinking up to a gallon of water every day for up to a month will transform you. Your skin, hair, mood, concentration, headaches, sleep will all benefit from being truly hydrated cos lets face it, nearly 75% of us are chronically dehydrated. Water is used for all chemical reactions in the body, and the sheer fact that we can’t survive more than a couple of days without, highlights it significance.

N – none or very little sugars. We live in a world now surrounded by sugar, and it is the one thing that is making us all disease ridden. It’s no good for us, yet we consume so much. It’s highly addictive, just like powerful drugs. The only time when I personally say it’s ok to have sugar in its purest form is either during a super intense workout, or straight after one when the body is receptive to carbohydrates. Even here, there probably would be a protein food/drink to accompany the sugar. There is no need if you plan and eat well to ever need something sugary. Again I could go on but I think you get my point. There is so much food out there that’s highly nutritious and tasty to be feasting on food which has little or no value in it, makes us feel awful, scatty, poor concentration, sleep and mood. So stop it!


Content will be pushed through weekly on a variety of topics allowing you do develop a much greater knowledge of how to be successful with regards to your nutrition. 

A final note from myself before I let you off the leash to discover more about Spinstream Premium. We have got some great ‘get your teeth into’ tips and tricks articles, videos and blogs that will become available to you in which you will gain the knowledge and skills to develop and succeed driven from our four pillars of development, our MENU (Mind, Exercise, Nutrition and yoU)